Announcements

HGX TEAM IN HOUSE COMP NOV 11

GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Total Running Time (12:00 minutes or less)

3 Sets

1:00 minute Cardio Choice

2 Wall Walks

8/8 Single Leg Glute Bridges

10 Alternating Bird-Dogs

into..

3 Sets

8 Behind the Neck Barbell Strict Press

8 Sumo Stance Goodmornings

8 Barbell Reactive Squat Jumps

Load: 45/35lb, (20/15kg)

B: Push Jerk (9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80% )

C: Metcon (Time)

“Deadlift Groove”

3 Sets, For Time:

9-7-5

Deadlifts

Ring Dips (A: band or Box dips)

Rest 2:00 minutes between sets

Score: Total Time (including rest)

Set 1: (Rx 185/125, S 155/105)

Set 2: (Rx 225/155, S 165/115)

Set 3: (Rx 265/185, S 175/125)

Goal: 2:00-4:00 minutes / Set

Time Cap: 4:00 minute / Set

(16:00 minutes Running Time)

Primary Objective: Deadlift tng rep technique and efficiency

Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip

Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push

RPE: 7/10

D: Accessories (Part A)
Strict Handstand Push-Up Development
8 x 35% of Max Unbroken reps
Rest as needed between sets

Part B)
5 Sets
8/8 Single Leg Barbell Hip Thrust
8/8 Half Kneeling Banded Pallof Press with Rotation )